If you’re preparing to run your first 10KM, I hope you find this useful!

1. The running programs are divided into two categories, the pacers, and the runners. Who are these pacers and what are their roles?

The Puma Night Running Club is run by 11 dedicated and capable pacers. We come from all ends of the spectrum in terms of experience, speed and knowledge. Every week, the pacers are tasked to help the members reach their respective running goals. The pacers will pace the members according to their pace groups, guide, motivate, support and bring an element of fun to the running club. The pacers are basically a bunch of very passionate runners and we aim to create a space where we can share what we love – RUNNING!

#throwback: Puma Night Run Pacers 2014!

2. What are the types of training done to help all running enthusiast improve or complete their first 10KM?

Anybody can complete their first 10KM just by dedicating 3-4 days of running per week. But if you aim to improve your time, you need targeted workouts. Throwing in intervals, tempo runs, hill training and some mileage will help you run that much faster!

3. Is there a specific training programme that the pacers have set?

We just completed our 10KM training programme in July. In the weeks left before the Puma Night Run, we will be doing a lot of speed work and tempo runs to prepare the runners.

4. What are the importance of training before a 10KM run?

Training prepares both the body and the mind. It ensures that you are able to complete the run smoothly and injury free. Running 10KM without training puts your body in a state of shock as it is not adapted to the distance and the speed. You are likely to finish the race in pain (if you push) and you are not likely to sign up for the next one!

5. What are the dos and don’ts during the preparation of a 10KM run?

What To Do:

Test your running gear/attire

What you wear on race day should have already gone through a period of “testing” during your training runs. The GOLDEN RULE is to not try anything new on race day, from what you wear to what you eat. Make sure you have proper running shoes and Dri-Fit clothing that wicks sweat away from your skin.

Eat Well and Drink Up!

It is important that you eat well-balanced meals with a good mix of carbohydrates, proteins and fats. You need these nutrients to recover from tough workouts during training. Remember to drink plenty of water too!

Listen to Your Body

We like to do and listen to what other people say. We tend to disregard how WE feel. Listen to your body! Nobody knows you better than you. Try not to do more than what your body can cope with. Push when you can and rest when you should. You don’t want to overtrain and burn out before race day!

Keep a log

It is a good habit to keep a training log. That way, you can see your progress through the weeks and make the necessary adjustments to your training. Also, you can keep a record of what you eat to make sure that you are refuelling after your workouts.

Set a goal

The best thing about running your first 10K is that there wouldn’t be a past record for comparison. Whatever time you complete it in will be your Personal Best. You can still set some goals based on your training. It can be as simple as simply completing the race or maybe you have a set time to complete it. Whatever the goal, make sure that it is realistic and achievable. If you have done it before, aim to beat your best time!

What Not To Do:

Don’t Over Train

If this is your first 10KM, take it slow and easy. Build up a good base and keep it consistent. We know how excited you are to start training! The last thing you want is to be pushing the pace (beyond your capability) only to end up getting side lined by injury!

Don’t Do Anything New On Race Day

Practice what you will do on race day. Eat the same breakfast, wear the same clothes and shoes and go with what you have tested during your training. When you feel prepared, you will be more confident!

Don’t Carbo Load

You often hear people carbo loading before a race. Contrary to what you might have read or heard, you don’t need to carbo load for a 10KM race! We are not running a marathon. Stick to your normal routine on the days leading up to race day. Just make sure you are not under eating!

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